Warmup weight at 155lbs, then 2 attempts at 167.5lbs for 6. I've been working on this for almost a month. 2nd set I got some advice on how to breathe more effectively. Funny to watch the 1st at 35 seconds w tons of wasted energy, and the 2nd set at 23 seconds.
Then made my shoulders and triceps feel like noodles.
Rear foot elevated split squat and back squat:
When it comes to heavy weights, the limiting factor in the back squat is usually lower back strength. In the Bulgarian squat\ rear foot elevated split squat, we are able to load the leg muscles more efficiently, as the back muscles are no longer the limiting factor.
In addition, another big advantage of the Bulgarian squat\ rear foot elevated split squat is the ability to detect (and minimize) any asymmetries in strength between the right leg and the left leg.
This does not mean that one exercise is better than the other, but that one should use the proper exercise according to one's needs. This also does not mean that you should use only one of these exercises, as you can use them both in a proper training program.
Video featuring ProAthletes
#squatting #squat #strength #strengthandconditioning #physiotherapist #physiotherapy #rehab #prehab #training #gym #lift #lifts #fms #crossfit
💥Favorite Hip Stretching Routine💥
This is an oldie but such a goodie 🙌 and all you need is a bench and a band.
Try to hold the positions for about 30 seconds before slowly flowing into the next spot.🥴I usually repeat the "flow" 3-5 times each side before switching leggies.
I started to really focus on my stretching after my hip surgeries & definitely notice the difference when I skip it😅
Are ya gonna try it?🤔
This session felt a lot harder than it should have. To be fair, this is my first time squatting this week, but the biggest difficulty was training in this gym. The rack width made it impossible to walk out without the plates getting caught on the uprights and I’ve grown accustomed to squatting away from mirrors.
As much as I wanted to whine and make excuses to delay this session, I try my best to get shit done even if conditions aren’t perfect. I figure if I can do it in training, I’ll be able to carry that same adaptability over into my daily life. Things almost never go to plan, so I’ve got to be able to adapt and overcome. #GRIND #NOQUIT #HERBALIFE
Interested in coaching? Shoot me an email or DM and we’ll talk!
Laying all my faith in God and my capabilities as an individual. Times of uncertainty and struggles, too shall pass🙏🏻💕 to a new chapter in my life, cheers
Reposted from @thephysiofix
) - The only other compensation I occasionally see is wrist stiffness either due to decreased wrist extension mobility or due to really tight forearm flexors!
Overall, this is a really great post by @muscleengineered
🔥𝗙𝗥𝗢𝗡𝗧 𝗦𝗤𝗨𝗔𝗧 𝗖𝗢𝗠𝗣𝗘𝗡𝗦𝗔𝗧𝗜𝗢𝗡𝗦!🔥
📍A common compensation with the front squat is not being able to maintain the high elbow position. Of course there are other reasons as to why this may happen besides the reasons I provided above.
📍The muscles that if tight will inhibit the shoulder to optimally flex while front squatting. The two muscles are the latissimus dorsi which attaches to the humerus and the tricep long head which attaches to the shoulder.
📍Thoracic extension can also impact mobility of the shoulder. Flexing the shoulder in a upright position such as the front squat, will need t-spine extension to have adequate shoulder flexion to keep those elbows high especially with a bar across your shoulders and upper chest.
Stay tuned for my next post where I show you guys how to get those muscle and areas more mobile to get that high elbow position!
Comment below your thoughts, experiences, tips on how you can overcome the dropped elbow.
#Tspine #thoracicextension #thoracicmobility #Frontsquat #squatting #barbellfrontsquat #triceplonghead #latmuscle #latissimusdorsi #shoulderflexion #frontsquatmobility #wristmotionTLKF
BENEFITS OF THE HEELS ELEVATED NARROW STANCE BACKSQUAT
💥 Swipe left for full explanation 💥
This squat variation is a great variation that can pack on size to your legs, thus improving your normal backsquat. -
The decreased range of motion at the hips, and increased range of motion at the knee puts a greater emphasis on the quads.
Bigger muscles=Stronger muscles, bigger quadriceps means a bigger squat. -
Give this variation a shot to pack on size to your quads and improve your back squat 😈
💥 DM me for questions about in person training in AZ or online coaching 💥
Back day or should I just call it deadlift day. Worked up to 545x1 500x2 405x5 315x5 225x6x2 135x8 and to finish 315x20 and 315x21 for a rep Pr.